A Taste of African Heritage

We are very happy to have you join the A Taste of African Heritage community. Wishing you health, happiness, and a delicious adventure ahead!

  1. 1

    • Welcome Message

    • Entrance Survey

    • Discussion: Family Food Traditions

    • Slideshow Presentation: Pyramid Walk Through & Nutrition Shifts

    • Handout: African Heritage Diet Pyramid

    • Handout: Nutrition Shifts

    • Discussion: Reclaiming Your Health

    • Slideshow Presentation: The 4 Regions of the African Diaspora

    • Discussion: Tracing Your Heritage

    • Handout: Regional Profiles

    • Slideshow Presentation: Herbs and Spices

    • Handout: Spice Key

    • Handout: Hidden Sodium

    • Handout: Shopping Guide for Herbs, Spices, & Oils

    • RECIPE: Jollof Rice

    • COOK-ALONG: Jollof Rice Demo with Claire

    • RECIPE: Spicy Chickpeas

    • COOK-ALONG: Spicy Chickpeas Demo with Sarah

    • Healthy Heritage Pledge

    • Homework: Adding a Little Spice to Life
  2. 2

    • Lesson: Introduction to Leafy Greens

    • Handout: Greens Guide

    • Lesson: The Flavors of Leafy Greens

    • Handout: Heritage and Health: Greens

    • Lesson: The Heritage of Leafy Greens

    • Discussion: How Do You Eat Leafy Greens?

    • Lesson: The Importance of Cooking Greens Quickly

    • Lesson: Ways to Cook Greens

    • RECIPE: Garlicky Dill Mojo Sauce

    • COOK-ALONG: Garlicky Dill Mojo Sauce with Claire

    • RECIPE: Tangy Collard Greens

    • COOK-ALONG: Tangy Collard Greens Demo with Sarah

    • RECIPE: Greens Mixup: Kale, Mustard, & Dandelion

    • COOK-ALONG: Greens Mixup Demo with Yvonne

    • RECIPE: Green Smothie

    • COOK-ALONG: Green Smoothie Demo with Fatou

    • RECIPE: Spinach Cucumber Dill Salad

    • COOK-ALONG: Spinach Cucumber Dill Salad Demo with Tiffany

    • Handout: Tips for Cooking Greens

    • Handout: Greens Shopping Guide

    • Homework: 10 Places to Fit Your Greens

    • WRAP UP: Greens Review & Homework
  3. 3

    • Lesson: Introduction to Whole Grains

    • Handout: What are Whole Grains

    • Lesson: Parts of a Whole Grain & Looking for Whole Grains

    • Handout: Whole Grain Brochure

    • Lesson: Whole Grains at Every Meal

    • Handout: Heritage and Health: Whole Grains

    • Lesson: African Heritage Grain History

    • Handout: Whole Grain Cook Times

    • DISCUSSION: How do you like to eat whole grains?

    • Lesson: Importance of Whole Grains

    • Handout: Whole Grain Shopping Guide

    • RECIPE: Curry Couscous with Peppers

    • COOK-ALONG: Curry Couscous with Peppers Demo with Sarah

    • RECIPE: Millet with Zucchini and Chickpeas

    • COOK-ALONG: Millet with Zucchini and Chickpeas Demo with Adante

    • RECIPE: Quinoa with Ginger and Carrots

    • COOK-ALONG: Quinoa with Ginger and Carrots Demo with Yvonne

    • Homework: Buying and Eating African Heritage Whole Grains

    • WRAP UP: Whole Grain Review & Homework
  4. 4

    • Homework Review & Welcome

    • Introduction to Beans & Whole Grain Rice

    • DISCUSSION: How do you like to eat beans?

    • Lesson: Beans & Rice: A New Staple

    • Handout: African Heritage Beans

    • Lesson: Types of Beans

    • Handout: Heritage and Health: Beans and Rice

    • Lesson: History of Rice Cultivation by African Women

    • Handout: Heritage and Health: Beans and Rice Dishes

    • Lesson: Beans & Rice Dishes Across the Diaspora

    • Lesson: Beans & Rice Nutrition

    • DISCUSSION: What does a "plant-based diet" mean to you?

    • Lesson: Plant-Based Diets Are Healthy

    • DISCUSSION: If you are vegetarian or vegan, can you share why?

    • Handout: Beans Cook Time

    • Lesson: Meatless Meals

    • Handout: Shopping Guide for Beans, Peas, Nuts, and Seeds

    • Lesson: Shopping Tips for Beans & Rice

    • RECIPE: Cold Black- Eyed Pea Salad

    • COOK-ALONG: Cold Black-Eyed Pea Salad Demo with Kamisha

    • RECIPE: Caribbean Coconut Red Beans

    • COOK-ALONG: Caribbean Coconut Red Beans Demo with Claire

    • RECIPE: Simple Red Lentils

    • COOK-ALONG: Simple Red Lentils Demo with Selas

    • Homework: Making Beans and Rice a New Staple

    • WRAP UP: Homework & Review
  5. 5

    • Lesson: Homework Review and Intro to Tubers

    • Handout: What are Tubers

    • Lesson: Overview of African Heritage Tubers

    • Handout: Heritage and Health: Tubers

    • Lesson: Heritage and Health of Tubers

    • Handout: Guide to Cooking Tubers and Starches

    • Lesson: Enjoy Tubers in a Healthy Way

    • Handout: Shopping Guide for Tubers, Stews, and Mashes

    • Lesson: Shopping for Tubers

    • RECIPE: Senegalese Sweet Potato Stew ("Mafe")

    • COOK-ALONG: Senegalese Sweet Potato Stew ("Mafe") Demo with Kamisha

    • RECIPE: Kenyan Vegetable Mashed Potatoes ("Irio")

    • COOK-ALONG: Irio Demo with Fatou

    • RECIPE: Yuca Fries

    • COOK-ALONG: Yuca Fries Demo with Glorya

    • Homework: Cooking Tubers and Other Healthy Starches

    • DISCUSSION: What are your favorite tubers?

    • WRAP UP: Homework & Tubers Review
  6. 6

    • Homework Review & Introduction to Fruits and Vegetables

    • Lesson: The Role of Fruits and Vegetables

    • DISCUSSION: Why don't Americans eat enough fruits and vegetables?

    • Lesson: Produce Can Be Affordable

    • Handout: Heritage and Health: Fruits and Vegetables

    • Lesson: Fruit and Vegetable Market Tour

    • Handout: What Color Are Your Fruits and Vegetables

    • Lesson: The Rainbow of Fruits and Vegetables

    • Handout: A Healthy Lifestyle

    • DISCUSSION: What are other elements of a happy and healthy lifestyle?

    • Handout: Shopping Guide for Fruits and Vegetables

    • RECIPE: Mango and Papaya After-Chop Fruit Salad

    • COOK-ALONG: After-Chop Fruit Salad Demo with Kamisha

    • RECIPE: Blackened Okra

    • COOK-ALONG: Blackened Okra Demo with Calvis

    • RECIPE: Braised Cabbage

    • COOK-ALONG: Braised Cabbage Demo with Glorya

    • Handout: Recommended Reading

    • Handout: Your Guide to Heritage Eating at Restaurants

    • Handout: African Heritage Dinner Menus for Home Cooking

    • BONUS RECIPE: Make Your Own African Heritage Grain Bowls

    • Exit Survey

    • THE NEXT CHAPTER: How will YOU carry forth the lessons you learned?

    • Download Your Certificate